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CrossFit Ktown – CrossFit

A: Joint Mobility (No Measure)

Shoulder Shrugs (for. and Back) x 10

Arm Circles (both ways) x 10

Hula Hips x 10

For./Back. Bends x 10

Leg Swings (both ways) x 10

Boot Strappers x 10

Normal/Wide/Close Squats x 10

Hindu Push-Ups x 10

Table Makers x 10

B: Metcon (Weight)


1 rep of bench press

3 strict pull-ups

Men start at 135lbs and increase by 10lbs for first 9 min then 5lbs thereafter.

Women start at 65lbs and increase by 5lbs each minute.

This should be a 20+ min effort so scale accordingly. A good place to begin your bench press is <50%, and you may need to increase by 5lbs right from the get go (guys) or every other minute (girls).

Score final successful weight.

GUT: Metcon (AMRAP – Rounds)

G1) Kneeling KB OH side bend: 3×8 ea side

G2) L-hang: 3×30 sec

By | 2019-05-08T18:30:41+00:00 May 8th, 2019|WODS|0 Comments

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